Sat. Feb. 28

"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thurs. Feb. 26

3 Rounds:

20 Deadlift
30 Push Ups
40 Air Squats


or...


Heavy Metcon:

5 Rounds:
135# SDHP
10 Ring Dips
135# Thrusters

Wed. Feb. 25

AMRAP in 20 Min.

5 Pull Ups
10 Hang Squat Cleans
15 Push Ups

Tues. Feb. 24

4 Rounds:

15 Push Press
10 SDHP
15 Sledge
10 Tire/Box Jumps

Mon. Feb. 23

3 Rounds for time:

Row 400m
21 KB Swings
12 Pull Ups

USMC WOD

BIG THANKS TO THE USMC FOR COMING OUT ON SAT! KEEP UP THE GOOD WORK MEN.
WELCOME TO THE CFMT FAMILY.

Lynne

Bodyweight bench press (e.g., same amount on bar as you weigh)
pullup

5 rounds for max reps. There is NO time component to this WOD.

Thurs. Feb. 19

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Wed. Feb. 18

4 Rounds for Time:

10 Dead Lift (body weight)
20 Sledge Swings
30 Push Ups

Tues. Feb. 17

30 Thrusters
30 KB Swings
30 Push Ups
30 Box Jumps
30 KTE (knees to elbows)

Mon. Feb. 16

AMRAP (as many rounds as possible)

500m Row
20 Pull Ups (chest to bar)

METCON "DEATH" BY MORRIS

STAIR RUN 5
PULL-UP 15
AIR SQUAT 30
KTE 15
OHL 30
SLEDGE 20

5 ROUNDS

Thurs. Feb. 12

100 Push Press
50 KB Swings
100 Push Ups
50 Sit Ups



Smile!

Wed. Feb.11

Row 500m
50 Box/Tire Jumps
50 Wall Ball
Row 500m

HUMP DAY HUMOR

enjoy guys!!

Tues. Feb. 10

Choose One of the Following...

Strength:
Deadlift
1,1,1,1,1,1 (work toward one rep max)

or...

Metcon:
3 Rounds of

20 KB Swings
20 Push Press
20 Sit Ups

Mon. Feb. 9

"Cindy"
Max Rounds in 20 Minutes:
5 Pull Ups
10 Push Ups
15 Air Squats

Sat. Feb. 7

Max Rounds in 20 minutes of:

10 Push Press 95#
15 Pull Ups
20 Air Squats

FRI WOD

GRENADE SQUAT "KB" 25
SIT-UP 15
BURPEE 10

4 ROUNDS

Thurs. Feb. 5

Row 250m
21 Pull Ups, 21 Push Ups
Row 350m
15 Pull Ups, 15 Push Ups
Row 450m
9 Pull Ups, 9 Push Ups

Enjoy!

Wed. Feb. 4

Overhead Progression 3x5:

Press 3,3,3,3,3
Push Press 3,3,3,3,3
Push Jerk 3,3,3,3,3

Tues. Feb. 3

7 Rounds of:

10 SDHP (kb)
10 Pull Ups
10 KB Swings
10 Box/Tire Jumps
10 Wall Ball

Mon. Feb. 2

5 Rounds:

10 Pull Ups
15 Push Ups
20 Air Squats